Managing Stress

rita — Tue, 01 Mar 2011 16:54:11 +0000

Conflict is a critical event in the course of a relationship. Conflict can cause resentment, hostility, and perhaps the ending of that relationship. However, conflict can be productive and lead to deeper understanding, mutual respect, and closeness.

Do you shy away from conflict? Which of the following statements may reflect your approach to conflict?

My underlying anger may get out of control.
To me, conflict is an all-or-nothing situation.
I find it difficult to face conflict because I feel inadequate.
I have difficulty positively asserting my views and feelings.

Have a joyful day everyone…
Rita Schiano
www.ritaschiano.com

*Excerpt from Live A Flourishing Life

The Key to Stress Management

rita — Thu, 17 Feb 2011 16:42:48 +0000

The key to stress management is being able to recognize your body’s response to emotional conditions and then to take steps to minimize or alleviate the stress triggers.

A good tool is to keep a stress-awareness journal. This will help you recognize where your body stores tension. The more aware you become of your body’s reaction to stress, the better you will be able to take steps to reduce the stress and metabolize the harmful buildup of stress hormones in your body.

Have a joyful day everyone…
Rita
www.ritaschiano.com

*From Live A Flourishing Life

The Process of Change

rita — Mon, 14 Feb 2011 16:44:08 +0000

To successfully develop and implement a stress management and resilience-building plan, one must be committed to the change process. Change is not easy; old habits die hard. Change is especially hard when a behavior or attitude is longstanding, or involves an addictive substance. (Just ask anyone attempting to quit smoking.) And change is stressful.

Change requires:

thinking differently
acting differently, and
commitment.

Have a joyful day everyone…
Rita
www.ritaschiano.com

*Excerpt from Live A Flourishing Life

2010 APA Stress in America Findings

rita — Fri, 11 Feb 2011 16:49:38 +0000

Since 2006, the American Psychological Association has commissioned an annual nationwide survey as part of its Mind/Body Health campaign to examine and understand the impact of stress on Americans. The results of the Stress in America survey draws attention to the serious physical and emotional implications of stress.

Yesterday (11/9/10), the APA released its findings, cautioning “stress may become a public health crisis.” The survey is an indicator about the long-term impact that chronic stress may have on Americans’ physical and emotional health. Psychologist Norman B. Anderson, PhD, the APA’s chief executive officer and executive vice president stated, “America is at a critical crossroads when it comes to stress and our health.”

His statement is not a broad stroke. Since 2006, nearly 75% of Americans say they experience stress at levels that “exceed what they define as healthy.” Stress is related to numerous chronic illnesses such as heart disease, diabetes and depression, and is a contributing factor to many leading causes of death.

“People are also saying they have difficulty implementing the changes they know will decrease their stress and improve their health,” Anderson said. “Yet, our health care system is not adequately addressing this issue or providing the behavioral health treatments that can help Americans. All of us, including the medical community, need to take stress seriously since stress could easily become our next public health crisis.”

Have a joyful day everyone.
Rita Schiano
www.ritaschiano.com

Meditation Works. But Don’t Take My Word For it…

admin — Thu, 09 Dec 2010 16:41:53 +0000

Not long ago, I taught a lunch time meditation class at a company in Boston. There were 20+ people in the room, and only 3 had practiced meditation in the past. I had a room full of beginners.

I had 60 minutes with them and knew we would sit quietly for about 15 to 20 minutes. For beginners, that’s more than enough. I explained the basics – what we would do, what to expect, things that might happen. I explained there was nothing to be afraid of and that we would not be sitting for 60 minutes. There was a huge sigh of relief throughout the room. I answered questions and then guided them into a meditation.

The class did very well – not a lot of fidgeting, no one walked out and at the end people seemed very relaxed. I received a lot of great feedback from participants as they were leaving the room.

The best feedback I received, however, was the following week. One of the young women who participated in the class ran a road race over the weekend that followed the class. She emailed to tell me she meditated prior to the race. The end result? She was the first female to cross the finish line! She credits it to her meditation. That is a true success story.

I already know meditation and sitting quietly works (for me) as a method to manage stress, stay focused and feel more relaxed during my day. But don’t just take my word for it, experience it for yourself. I was told once not to believe what anyone says unless I had a personal experience with the activity. That said, I invite you to explore this practice of sitting and breathing (meditation) and decide for yourself whether it works. Remember to be patient!

Have you experienced results from meditation or a sitting practice? Tell me about them.

- Stacey Shipman, M.Ed, Let it Flow

Creating Your Quiet Space

admin — Wed, 19 Sep 2007 11:31:59 +0000

Stress. It surrounds you at work and at home. Most likely you know what stresses you — the deadlines at work, paying the mortgage, the driver that cut you off on the highway, picking the kids up on time, or figuring out what’s for dinner. Most of us, however, aren’t aware of how our reactions to this stress can cause physical and emotional distress to ourselves and those around us.

Stress is a good news/bad news story. The bad news first. Stress affects everyone including children and adults, and unfortunately it isn’t going away. The good news, however, is that you can learn to manage it.

One method of managing stress is by creating a quiet space, a place that you can visit when you need to relax from your day. Below are a few tips to get you started on creating your quiet space.

Find the space — Your quiet space does not have to be an entire room. Find a corner of a room and call that “yours.” Dress it up to include your candles, favorite plants, photos, pillows or chair, books and magazines. Anything to make this special, quiet and calm. A retreat to come home to.
Aromatherapy — Did you know certain fragrances have an effect on your mood? For stress relief try scents like lavender, jasmine, chamomile, rose, ylang ylang, or patchouli. You can purchase these scents in a variety of forms including incenses, essential oils, lotions, bath salts or candles.
Choose colors carefully — Blues, greens and violets are best for soothing spaces. These are the colors of ocean vistas and nature. They elicit feelings of peace, tranquility and relaxation
Light candles — Turning the lights low and lighting your candles can help you forget about the bright lights of the office.
Add Music — Find sounds that soothe you — from ocean waves to sounds of nature to bells chiming — choose the sounds that will help you relax. Another way to add sound without the stereo — purchase a small water fountain/rock garden. The sounds of water trickling over the rocks will surely put you into deep relaxation.

I recently created a quiet space of my own. In it I have my favorite chair, pictures, plants and books. It’s a place where I can go “to get away from it all” even though it’s in my house! The space is only to be used for quiet time — whether meditating, writing or reading. When I walk in this space my mind and body automatically begin to relax.

Create this space with intention. Think about what makes you happy, comfortable and relaxed. Make the space comfortable and most importantly have fun with it!

— Stacey Shipman, M.Ed, Wellness Facilitator